Monday 9/19/16 - And then..

September 19, 2016

MAIN WOD 

M-1: 6:00 Candle Stick Negative Accumulation

 

M-2: @0:00

AMRAP in 20:00 of:

10 Strict Handstand Pushups

20 Toes-to-Bar

30 Wall Ball

 

--5:00 Rest--

 

@ 25:00

AMRAP in 10:00 of:

5 Bar Muscle-Ups

10 Strict Ring Dips

15 Deadlifts, 255#/175#

 

Strict HSPU → Kipping → Strict DB Press 

Bar Muscle Up → C2B → Pullup → Ring Row

Ring Dip → Box Dip → Pushup

 

FITNESS CLASS

F-1: 5 Sets:

10 Push Ups

10 Supinated Bar Bell Rows

2 Wall Walks or :45 Plank

*This is the strength portion so make it challenging and with good movement

 

20:00 AMRAP w/ Partner

Partner A) 500m Row

Partner B) 14 Sit Ups

14 Lunges

*Rest the remaining time until Partner A finishes the 500m Row

*Switch back and forth until 20:00 is up